its differ from many factors ,age ,body weight , but may be 5000 iu per day

Thanks Mohanad Fadhl Hussain for your response.

good day paul

high fiber diet is bad for inflamatory bowel disease but good for health in general , vit D absorption occures in proximal small bowel, I think not so much affected with high fiber diet, best wishes

High fiber foods as oats an dried figs are very important to improve gastrointestinal tract heath status and to prevent constipation

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Thanks, abdul Majeed alwan Hammadi and Ageel Abbas Noman for your important comments. I am also thankful to Nour Shakir and Issac Sarfo as they are interested on the topic.

Hi

The amount of vitamin D which need each day depends on age, heath status of gastrointestinal tract and metabolic statue for person, Adults 19–70 years 15 mcg (600 IU)

Thanks Masar Jabbar Al-Kurdy for your valued comment,

As we know, the main source of vitamin D is sunlight and synthesis in the body, not dietary intake, So you don't get much vitamin D from your diet.

Regardless of the fiber received, vitamin D should be taken according to the appropriate biochemical levels and normal people should consume maintenance levels (50000 IU per month).

Studies have also shown that a high-fiber diet does not have much effect on calcium and phosphorus balance and vitamin levels.

Thanks Mohammad Nosrati-Oskouie for your interest in the topic and your valued contribution.

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Fibres reduce constipation. I don't think there is a problem with excess consumption of Vitamin D

Basically, vitamin D is produced under the influence of ultraviolet radiation and is necessary for the absorption of such an important mineral as calcium. Vitamin D also strengthens the immune system and reduces the likelihood of developing cancer.

Red caviar

One tablespoon of red caviar contains 0.020 mg of vitamin D. This gourmet product is also rich in omega-3, the use of which is necessary to fight the symptoms of fatigue and depression.

Tuna

100 grams of this fish - fresh or canned - contains half the daily value of vitamin D. Tuna is an important source of protein, iron and omega-3 fats. The main thing in a canned product is not to consume extra fats, so give preference to fish, closed in its own juice.

Salmon

100 grams of salmon is 75 percent of the daily value of vitamin D. This fish is also a source of omega-3, therefore it activates brain activity and reduces the risk of diseases affecting this organ.

Sardine

Sardines contain potassium, iron, calcium. And vitamin D in these little fish is 0.508 mg per 100 grams. Like other fish, sardines are important for the functioning of the brain, nervous system, skeletal formation, and good hair and teeth.

Acne

This fish in 100 grams contains so much vitamin D that it exceeds the daily dose by 8 times. An excess of vitamin D is just as harmful as a deficiency, so eel should be consumed as a supplement, for example, in sushi and rolls.

Herring

Herring is a budget fish option for replenishing vitamin D reserves. Cheap doesn't mean little. 100 grams of this fish contains half the daily dose.

Beef liver

There is not much vitamin D in the liver, but so that the vitamin menu does not become boring for you, you can include it for a variety of diet. The liver contains a lot of iron, protein and vitamin A.

Eggs

A fairly well-known way to feed the body with this vitamin is egg yolks, they are introduced to children in complementary foods just in winter. One chicken yolk contains 0.042 mg of vitamin D. It should be remembered that eggs are high in cholesterol and saturated fats, which can be detrimental to both adults and children.

Soy milk

An alternative to animal products for vegetarians is soy. Soy milk contains 0.127 mg of vitamin D in one cup, and is also high in vitamin C and iron.

Shiitake mushrooms

Dried shiitake mushrooms are considered a very healthy product. In 50 grams of these mushrooms, 0.163 mg of vitamin D. Shiitake also increase the body's immunity and resistance to diseases, improve the functioning of the heart and blood vessels.

The amount of vitamin D you need every day depends on age, gastrointestinal health and metabolic characteristics of a person, adults 19–70 years old, 15 μg (600 IU). But an increase in this dose will not lead to sad consequences, unlike a lack of vitamin.

Regards, Sergey Viktorovich Pushkin

Thanks Anmar Aldewachi for your interest in the topic.

Dear Bruce Robin Nyamweha thanks for your valued contribution.

Thanks Sergey Viktorovich Pushkin for your valued response with ample information. It is highly appreciable.

https://pubmed.ncbi.nlm.nih.gov/6250773/

Dear Suhad Mohammed thanks for sharing an important link. The article you shared concluded that high-fiber diets containing a wide variety of natural foods are well tolerated for up to 51 months and the researchers failed to detect evidence suggesting mineral or vitamin deficiency in the study subjects. This is very good information.